WOD 043014
Strength: Push Press 3-3-3-3-3
5 Rounds for time:
12 OH Squats
12 Lateral Burpees
12 Box jumps
24 Sledge Strikes
Post times to comments. Cash Out: ME Push-ups in 60 sec x 3
Tuesday, April 29, 2014
Monday, April 28, 2014
WOD 042914
WOD 042914
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
10 Thrusters
400m Run
15 T2B
Post times to comments. Cash Out: 100 sit-ups for time.
Strength: Front Squat 3-3-3-3-3
3 Rounds for time:
10 Thrusters
400m Run
15 T2B
Post times to comments. Cash Out: 100 sit-ups for time.
Sunday, April 27, 2014
WOD 042814
WOD 042814
Strength: Hand Stand Holds - with a 3 minute running clock practice your hand stands
"Tillman"
7 Rounds for time:
7 Deadlifts
200m Run
15 Pull-ups
45 second rest between rounds. Post times to comments.
Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.
Strength: Hand Stand Holds - with a 3 minute running clock practice your hand stands
"Tillman"
7 Rounds for time:
7 Deadlifts
200m Run
15 Pull-ups
45 second rest between rounds. Post times to comments.
Patrick Daniel Tillman (11-6- 76 – 4-22-04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan.
Saturday, April 26, 2014
WOD 042714
WOD 042714
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
7 Thrusters
10 Box Jumps
15 Push-ups
Post times to comments.
Strength: Back Squat 3-3-3-3-3
3 Rounds for time:
7 Thrusters
10 Box Jumps
15 Push-ups
Post times to comments.
Friday, April 25, 2014
WOD 042514
WOD 042514
Strength: Deadlift 3-3-3-3-3
5 sets of:
AMRAP in 3 min:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1 min before starting again. Do 3 min AMRAP, rest 1 minute and then repeat for a total of 5 times.
Strength: Deadlift 3-3-3-3-3
5 sets of:
AMRAP in 3 min:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1 min before starting again. Do 3 min AMRAP, rest 1 minute and then repeat for a total of 5 times.
Wednesday, April 23, 2014
WOD 042414
WOD 042414
Strength: Front Squat 3-3-3-3-3
AMRAP in 12 min:
4 Wall Walks
7 Box Jumps
200m Run
Post rounds to comments. Cash Out: ME Push-ups in 60 sec x 2
Strength: Front Squat 3-3-3-3-3
AMRAP in 12 min:
4 Wall Walks
7 Box Jumps
200m Run
Post rounds to comments. Cash Out: ME Push-ups in 60 sec x 2
WOD 042314
WOD 042314
Strength: Floor Press 4-4-4-4-4
3 Rounds for time:
400m Run
10 Burpee Box Jumps
20 Pull-ups
30 Push Press
40 Walking Lunges
50 Double Unders or 150 singles
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 2
Strength: Floor Press 4-4-4-4-4
3 Rounds for time:
400m Run
10 Burpee Box Jumps
20 Pull-ups
30 Push Press
40 Walking Lunges
50 Double Unders or 150 singles
Post times to comments. Cash Out: Hollow Holds (:30 on/ :30 off) x 2
Tuesday, April 22, 2014
WOD 042214
Strength: Back Squat 5-5-5
AMRAP in 15 min:
10 Wall Balls
10 Push-ups
10 KB Swings
15 Goblet Squats
Post rounds to comments. Cash Out: 100m Sprint x 4
AMRAP in 15 min:
10 Wall Balls
10 Push-ups
10 KB Swings
15 Goblet Squats
Post rounds to comments. Cash Out: 100m Sprint x 4
Sunday, April 20, 2014
WOD 042114
WOD 042114
Strength: 3 rounds: no time
3-5 Strict Chin-ups
3-5 HSPU
5-10 Strict T2B
AMRAP in 12 min:
6 Chest to Bar Pull-ups
12 KB Swings
6 Tire Flips
Post rounds to comments. Cash Out: 8 Turkish Getups on each arm.
Strength: 3 rounds: no time
3-5 Strict Chin-ups
3-5 HSPU
5-10 Strict T2B
AMRAP in 12 min:
6 Chest to Bar Pull-ups
12 KB Swings
6 Tire Flips
Post rounds to comments. Cash Out: 8 Turkish Getups on each arm.
Friday, April 18, 2014
WOD 041814
WOD 041814
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
6 Hang Clean
24 Squats
12 HR Push-ups
Post rounds to comments. Cash Out: Flutter Kicks (:30 on/ :30 off) x 3
Strength: Push Press 3-3-3-3-3
AMRAP in 15 min:
6 Hang Clean
24 Squats
12 HR Push-ups
Post rounds to comments. Cash Out: Flutter Kicks (:30 on/ :30 off) x 3
Thursday, April 17, 2014
WOD 041714
WOD 041714
Strength: Floor Press 4-4-4-4-4
21-15-9
Deadlift
Pull-ups
Post times to comments. Cash Out: 400m run for time.
Strength: Floor Press 4-4-4-4-4
21-15-9
Deadlift
Pull-ups
Post times to comments. Cash Out: 400m run for time.
Tuesday, April 15, 2014
WOD 041614
WOD 041614
Strength: 3 Deadlifts EMOM for 8 min
AMRAP in 20 min:
10 Push Press
10 KB Swings
10 Box Jumps
Post rounds to comments.
Strength: 3 Deadlifts EMOM for 8 min
AMRAP in 20 min:
10 Push Press
10 KB Swings
10 Box Jumps
Post rounds to comments.
WOD 041514
WOD 041514
Strength: Front Squat 3-3-3-3-3
TABATA this:
Push-ups
Squats
Ring Rows
Sit-ups
Post Tabata score to comments. For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Strength: Front Squat 3-3-3-3-3
TABATA this:
Push-ups
Squats
Ring Rows
Sit-ups
Post Tabata score to comments. For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
Sunday, April 13, 2014
WOD 041414
WOD 041414
Strength: 10 min to find 1 rep max push press
4 Rounds for time:
10 Ring Dips
15 OH Lunges
20 Pull-ups
Post times to comments. Cash out: 100 Sledge Strikes (50 each arm)
Strength: 10 min to find 1 rep max push press
4 Rounds for time:
10 Ring Dips
15 OH Lunges
20 Pull-ups
Post times to comments. Cash out: 100 Sledge Strikes (50 each arm)
WOD 041314
WOD 041314
AMRAP in 15 min:
4 Power Cleans
8 Pull-ups
12 Wall balls
Post rounds to comments.
AMRAP in 15 min:
4 Power Cleans
8 Pull-ups
12 Wall balls
Post rounds to comments.
Friday, April 11, 2014
WOD 041114
WOD 041114
Strength: Floor Press 4-4-4-4-4
3 Rounds for time:
30 Wall balls
20 Pull-ups
30 Double Unders or 90 singles.
Post times to comments.
Strength: Floor Press 4-4-4-4-4
3 Rounds for time:
30 Wall balls
20 Pull-ups
30 Double Unders or 90 singles.
Post times to comments.
Tuesday, April 8, 2014
WOD 040914
WOD 040914
Strength: Hang Clean 3-3-3-3-3 + 1 Push Jerk on your 3rd rep of each set
For time:
1 mile run
50 Push Press (75#/55#)
30 Floor Wipers (75#/35#)
Post times to comments. Check out this article http://agymlife.com/get-better-at-crossfit/. I agree with most of these except #1. You don't need CrossFit specific gear to make you better.
Strength: Hang Clean 3-3-3-3-3 + 1 Push Jerk on your 3rd rep of each set
For time:
1 mile run
50 Push Press (75#/55#)
30 Floor Wipers (75#/35#)
Post times to comments. Check out this article http://agymlife.com/get-better-at-crossfit/. I agree with most of these except #1. You don't need CrossFit specific gear to make you better.
WOD 040814
WOD 040814
5 Rounds for time:
10 Wall Balls
15 Box Jumps
25 KB Swings
Post times to comments. 500m row for time.
5 Rounds for time:
10 Wall Balls
15 Box Jumps
25 KB Swings
Post times to comments. 500m row for time.
Sunday, April 6, 2014
WOD 040714
WOD 040714
"Barbara"
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes between each round. Add time from each round (not counting rest times) to get your total time. Post times to comments.
"Barbara"
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest exactly 3 minutes between each round. Add time from each round (not counting rest times) to get your total time. Post times to comments.
Friday, April 4, 2014
WOD 040414
WOD 040414
Strength: Back Squat 3-3-3-3-3
For time:
800m run, then
3 Rounds
7 Thrusters
5 Box Jumps
10 Push-ups
then run 800m. Post times to comments. Cash Out: ME ring dips x 2
Strength: Back Squat 3-3-3-3-3
For time:
800m run, then
3 Rounds
7 Thrusters
5 Box Jumps
10 Push-ups
then run 800m. Post times to comments. Cash Out: ME ring dips x 2
Wednesday, April 2, 2014
WOD 040314
WOD 040314
Strength: Back Squat 3-3-3-3-3
1 Minute stations for 3 Rounds:
1 Min Push Press
1 Min Sit-ups
1 Min Squats
1 Min Pull-ups
1 Min KB Swings
1Min Rest
Post total reps to comments. Cash Out: ME weighted push-ups x 2. 5 minutes of work followed by 1 minute rest and then repeat two more times.
Strength: Back Squat 3-3-3-3-3
1 Minute stations for 3 Rounds:
1 Min Push Press
1 Min Sit-ups
1 Min Squats
1 Min Pull-ups
1 Min KB Swings
1Min Rest
Post total reps to comments. Cash Out: ME weighted push-ups x 2. 5 minutes of work followed by 1 minute rest and then repeat two more times.
WOD 040214
WOD 040214
Strength: Floor Press 4-4-4-4-4
5 Rounds for time:
15 Push-ups
20 Weighted Sit-ups
5 Clean and Jerks
Post times to comments. Cash Out: Flutter Kicks (:40 on/ :20 off) x 3
Strength: Floor Press 4-4-4-4-4
5 Rounds for time:
15 Push-ups
20 Weighted Sit-ups
5 Clean and Jerks
Post times to comments. Cash Out: Flutter Kicks (:40 on/ :20 off) x 3
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